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Sat 22nd Mar 2025 at 4:29pm by Cats Whiskers

Run > Run-Walk
  • Time
    54:35
  • Miles
    4.03
  • Min/mi
    13:33
  • Pacing
    77.7%
  • WAVA
    40.33
  • Stride(cm)
    87
  • Cals
    471
  • Cadence
    136
  • BPM
    143
  • %MHR
    75.2
  • B/mi
    1936
  • Asc(m)
    201
  • Surface
    Road

Notes & Comments

10 x 2 mins, 1R. Better paces running in daylight, especially on first 5 reps. 6-8 were off-road, and final 2 were slightly uphill. I need to run more because this was harder than it should have been, but still good to be out.

1) 0.66mi - 10:00(15:07/mi) 119/131bpm [1799b/mi] 72cal
2) 0.21mi - 2:00(9:37/mi) 145/158bpm [1395b/mi] 21cal
3) 0.06mi - 1:00(17:10/mi) 144/159bpm [2472b/mi] 8cal
4) 0.2mi - 2:00(9:56/mi) 151/165bpm [1500b/mi] 21cal
5) 0.06mi - 1:00(15:44/mi) 149/162bpm [2344b/mi] 9cal
6) 0.21mi - 2:00(9:36/mi) 156/167bpm [1496b/mi] 22cal
7) 0.06mi - 1:00(17:01/mi) 156/167bpm [2654b/mi] 10cal
8) 0.2mi - 2:00(9:46/mi) 160/169bpm [1562b/mi] 22cal
9) 0.05mi - 1:00(20:45/mi) 154/168bpm [3197b/mi] 9cal
10) 0.2mi - 2:00(9:55/mi) 157/170bpm [1557b/mi] 22cal
11) 0.04mi - 1:00(23:11/mi) 161/171bpm [3732b/mi] 10cal
12) 0.18mi - 2:00(11:03/mi) 157/168bpm [1736b/mi] 21cal
13) 0.05mi - 1:00(20:22/mi) 157/169bpm [3198b/mi] 9cal
14) 0.19mi - 2:00(10:37/mi) 158/170bpm [1678b/mi] 21cal
15) 0.05mi - 1:00(20:15/mi) 159/171bpm [3219b/mi] 9cal
16) 0.19mi - 2:00(10:37/mi) 161/173bpm [1709b/mi] 22cal
17) 0.04mi - 1:00(22:23/mi) 159/172bpm [3558b/mi] 9cal
18) 0.19mi - 2:00(10:23/mi) 160/174bpm [1662b/mi] 22cal
19) 0.06mi - 1:00(17:44/mi) 161/173bpm [2855b/mi] 9cal
20) 0.2mi - 2:00(10:12/mi) 162/174bpm [1653b/mi] 22cal
21) 0.05mi - 1:00(18:22/mi) 160/173bpm [2938b/mi] 10cal
22) 0.87mi - 14:35(16:44/mi) 126/146bpm [2109b/mi] 91cal
10:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 14:35

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.66 10:00 10:00 15:07 118 98-130 1784 122 0-140 59/41
0.87 11:59 1:59 9:35 144 122-159 1381 156 0-174 2/22
0.92 12:58 59 17:25 142 125-159 2472 126 120-162 4/3
1.13 14:57 1:59 9:54 149 124-165 1475 158 120-166 8/10
1.19 15:57 1:00 16:02 148 133-162 2373 125 80-160 4/1
1.40 17:56 1:59 9:32 154 133-166 1469 158 126-166 10/10
1.45 18:55 59 17:12 155 144-167 2665 126 114-162 3/3
1.66 20:54 1:59 9:43 160 144-169 1556 153 0-164 8/9
1.70 21:52 59 21:06 153 134-168 3229 111 0-160 4/1
1.90 23:51 1:59 9:53 154 130-170 1522 158 110-166 8/9
1.94 24:50 59 23:53 160 145-170 3821 96 0-160 3/4
2.13 26:49 1:59 10:57 156 139-168 1708 147 0-162 8/7
2.17 27:48 59 20:46 156 141-169 3239 118 108-156 1/3
2.36 29:47 1:59 10:34 157 139-170 1660 156 108-162 3/6
2.41 30:46 59 20:36 157 141-171 3233 115 104-158 2/1
2.60 32:45 1:59 10:33 161 139-172 1699 155 110-164 3/4
2.64 33:44 59 22:44 160 146-172 3638 102 0-154 5/1
2.83 35:43 1:59 10:21 160 144-173 1656 156 114-164 6/7
2.89 36:42 59 17:58 157 141-173 2821 122 114-160 2/2
3.08 38:41 1:59 10:11 161 140-173 1638 159 118-166 7/4
3.13 39:40 59 18:37 159 140-173 2960 111 0-160 3/3
4.00 54:14 14:34 +1 16:44 126 113-146 2108 116 0-128 49/33
4.00 54:14 0 +1 0 128 128-128 NAN 120 120-120 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 173 max Delete HR Trace

  • Cadence Distribution

    136 avge / 174 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 38.5 160 2 21:01 10:17
    Walk 61.4 119 2 33:31 16:54
    Still 0.1 - - 3 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 33 8:52 38.63% More
    200m 1:08 9:11 41.22% More
    400m 2:37 10:31 38.49% More
    800m 5:22 10:48 41.52% More
    1km 6:47 10:55 42.72% More
    Mile 10:57 10:57 44.76% More
    5k 39:01 12:33 43.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:37 11:37 42.22
    5km 40:53 13:10 41.44
    5M 1:09:21 13:52 39.55
    10km 1:28:17 14:12 38.68
    10M 2:29:45 14:59 37.66
    Half 3:22:08 15:26 36.95
    20M 5:23:22 16:10 35.57
    Mara 7:16:27 16:40 34.52

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